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  4. Low-Calorie Soup Recipes
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  6. 30 Low-Calorie Soups in 30 Minutes

30 Low-Calorie Soups in 30 Minutes

Alex Loh
Alex Loh Reviewed by Dietitian Jessica Ball, M.S., RD January 27, 2021
Reviewed by Dietitian Jessica Ball, M.S., RD
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Tomato Soup with Grilled Cheese Croutons

You're just 30 minutes away from a delicious pot of soup. These soups are packed with nutritious vegetables, grains and protein to create a balanced and filling meal. Recipes like Chicken & White Bean Soup and Tomato Soup with Grilled Cheese Croutons are flavorful, healthy and low in calories.

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Chicken & Spinach Soup with Fresh Pesto

Chicken & Spinach Soup with Fresh Pesto
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This fragrant, Italian-flavored soup takes advantage of quick-cooking ingredients--boneless, skinless chicken breast, bagged baby spinach and canned beans. It features a simple homemade basil pesto swirled in at the end to add a fresh herb flavor. If you are very pressed for time, you can substitute 3 to 4 tablespoons of a store-bought basil pesto. Recipe by Nancy Baggett for EatingWell.

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Cauliflower Soup

<p>A healthy take on a loaded baked potato, this creamy cauliflower soup recipe has all the fixings of a loaded potato (bacon included) but for way fewer calories and carbs. Ready in a quick 20 minutes, this easy soup is great for busy weeknights or can be meal prepped ahead of time to take for lunch or frozen for a ready-made meal down the road. This recipe was originally made for one serving but can be easily adapted to serve more.</p>
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A healthy take on a loaded baked potato, this creamy cauliflower soup recipe has all the fixings of a loaded potato (bacon included) but for way fewer calories and carbs. Ready in a quick 20 minutes, this easy soup is great for busy weeknights or can be meal prepped ahead of time to take for lunch or frozen for a ready-made meal down the road. This recipe was originally made for one serving but can be easily adapted to serve more.

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White Bean-Sausage Soup

<p>Make this heart-healthy main-dish white bean and sausage soup with fresh onions. If you're really pressed for time, look for frozen chopped onions, which can be added to soups and stews in seconds.</p>
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Make this heart-healthy main-dish white bean and sausage soup with fresh onions. If you're really pressed for time, look for frozen chopped onions, which can be added to soups and stews in seconds.

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Mexican Cabbage Soup

Spicy Weight-Loss Cabbage Soup
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Based on a popular weight-loss plan, this healthy cabbage soup recipe gets tons of flavor and a metabolism-boosting kick from spicy chiles.

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Chicken & White Bean Soup

Chicken & White Bean Soup
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Once again, rotisserie chickens can really relieve the dinner-rush pressure-especially in this Italian-inspired soup that cries out for a piece of crusty bread and a glass of red wine.

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Tomato Soup with Grilled Cheese Croutons

Tomato Soup with Grilled Cheese Croutons
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Skip the dipping and add crispy grilled cheese croutons right into your soup instead. Don't have a panini press? Make the grilled cheese for the croutons in a skillet or in a waffle maker instead. Opt for San Marzano tomatoes if you can. They have a much richer flavor and they tend to be lower in sodium.

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Butternut Squash Soup with Avocado & Chickpeas

<p>Jazz up a can of soup by adding protein with chickpeas and flavor with curry powder. Stir in a little Greek yogurt to make it creamy.</p>
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Jazz up a can of soup by adding protein with chickpeas and flavor with curry powder. Stir in a little Greek yogurt to make it creamy.

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Easy Italian Wedding Soup

<p>Forget the marble-size meatballs you find in many versions of this soup. In this easy recipe, they're full-size, full-flavored and plenty filling.</p>
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Forget the marble-size meatballs you find in many versions of this soup. In this easy recipe, they're full-size, full-flavored and plenty filling.

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Loaded Black Bean Nacho Soup

<p>Jazz up a can of black bean soup with your favorite nacho toppings, such as cheese, avocado and fresh tomatoes. A bit of smoked paprika adds a bold flavor kick, but you can swap in any warm spices you prefer, such as cumin or chili powder. Look for a soup that contains no more than 450 mg sodium per serving.</p>
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Jazz up a can of black bean soup with your favorite nacho toppings, such as cheese, avocado and fresh tomatoes. A bit of smoked paprika adds a bold flavor kick, but you can swap in any warm spices you prefer, such as cumin or chili powder. Look for a soup that contains no more than 450 mg sodium per serving.

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Cream of Broccoli Soup

Cream of Broccoli Soup
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This simple and healthy cream of broccoli soup recipe gets its flavor from a mixture of aromatic vegetables, including leeks and celery. Using an immersion blender (or regular blender) gives it a smooth, creamy texture. Enjoy this easy homemade cream of broccoli soup as a comforting appetizer or pair it with a sandwich or salad for lunch or dinner.

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Pasta & Chickpea Soup (Pasta e ceci)

<p>This thick soup is full of chickpeas, tomatoes, fresh rosemary and pasta. Convenient pantry items makes it the perfect solution for harried weeknights. To make this soup vegetarian simply swap reduced-sodium vegetable broth for the beef broth.</p>
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This thick soup is full of chickpeas, tomatoes, fresh rosemary and pasta. Convenient pantry items makes it the perfect solution for harried weeknights. To make this soup vegetarian simply swap reduced-sodium vegetable broth for the beef broth.

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Salmon Chowder

<p>The flavor of this salmon chowder is greatly enhanced by adding either fresh dill or dried tarragon: each herb lends its own distinctively different and appealing character to the soup. Even if you don't keep instant mashed potatoes in your pantry, it's worth picking some up for this soup. They give the soup a thick, chowder texture without any heavy cream or butter. Leftover mashed potatoes work too, but give a slightly less-velvety texture. Recipe by Nancy Baggett for EatingWell.</p>
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The flavor of this salmon chowder is greatly enhanced by adding either fresh dill or dried tarragon: each herb lends its own distinctively different and appealing character to the soup. Even if you don't keep instant mashed potatoes in your pantry, it's worth picking some up for this soup. They give the soup a thick, chowder texture without any heavy cream or butter. Leftover mashed potatoes work too, but give a slightly less-velvety texture. Recipe by Nancy Baggett for EatingWell.

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Hearty Tomato Soup with Beans & Greens

<p>Garlicky kale and creamy white beans elevate simple canned tomato soup into a 10-minute lunch or dinner that really satisfies. Use a soup with tomato pieces for a heartier texture. Look for a brand that's low- or reduced-sodium, with no more than 450 mg sodium per serving.</p>
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Garlicky kale and creamy white beans elevate simple canned tomato soup into a 10-minute lunch or dinner that really satisfies. Use a soup with tomato pieces for a heartier texture. Look for a brand that's low- or reduced-sodium, with no more than 450 mg sodium per serving.

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Italian Egg-Drop Soup

<p>Italian egg-drop soup, Stracciatella, is traditionally a light soup made with just chicken broth, eggs and herbs. We added pasta, chickpeas and arugula to turn it into a meal. Serve with: Garlic bread and Caesar salad.</p>
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Italian egg-drop soup, Stracciatella, is traditionally a light soup made with just chicken broth, eggs and herbs. We added pasta, chickpeas and arugula to turn it into a meal. Serve with: Garlic bread and Caesar salad.

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Sweet Potato-Peanut Bisque

<p>This satisfying vegetarian sweet potato soup is inspired by the flavors of West African peanut soup. We like the added zip of hot green chiles, but they can sometimes be very spicy. It's best to take a small bite first and add them to taste. Try chopped peanuts and scallions for a different garnish. Serve with a mixed green salad with vinaigrette.</p>
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This satisfying vegetarian sweet potato soup is inspired by the flavors of West African peanut soup. We like the added zip of hot green chiles, but they can sometimes be very spicy. It's best to take a small bite first and add them to taste. Try chopped peanuts and scallions for a different garnish. Serve with a mixed green salad with vinaigrette.

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Broccoli-Cauliflower Soup

<p>In this healthy broccoli-cauliflower soup recipe, broccoli, cauliflower and baby spinach get blended into a smooth puree which gives the soup body and a bright green color. Cheddar cheese melted on top adds a creamy finish to this quick appetizer soup recipe.</p>
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In this healthy broccoli-cauliflower soup recipe, broccoli, cauliflower and baby spinach get blended into a smooth puree which gives the soup body and a bright green color. Cheddar cheese melted on top adds a creamy finish to this quick appetizer soup recipe.

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Instant Pot Vegetable Soup

Instant Pot Vegetable Soup
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This easy soup recipe cooks up quickly thanks to the use of an electric pressure cooker or multicooker, like the Instant Pot. It packs in tons of filling veggies without packing on the calories. Plus, it happens to be entirely plant-based. If you aren't eating vegan, top it with a little Parmesan cheese or pesto to add even more flavor.

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Creamy Asparagus-Potato Soup

<p>In this fast asparagus soup recipe, potato adds creaminess without adding cream. Double or triple this soup and freeze the leftovers for a quick lunch.</p>
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In this fast asparagus soup recipe, potato adds creaminess without adding cream. Double or triple this soup and freeze the leftovers for a quick lunch.

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Alphabet Soup

<p>Recite your ABC's while you enjoy this kid-friendly soup that you can feel good about serving--it's packed with healthy vegetables. If you can't find alphabet noodles, any small pasta (like orzo) will work.</p>
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Recite your ABC's while you enjoy this kid-friendly soup that you can feel good about serving--it's packed with healthy vegetables. If you can't find alphabet noodles, any small pasta (like orzo) will work.

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Sweet & Sour Beef-Cabbage Soup

<p>This wholesome sweet-and-sour soup combines beef, caraway seeds, sweet paprika and cabbage--ingredients that star in a number of German dishes. It is particularly nice served with crusty rye bread. For an even heartier soup, add diced cooked potatoes along with the cabbage. Recipe by Nancy Baggett for EatingWell.</p>
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This wholesome sweet-and-sour soup combines beef, caraway seeds, sweet paprika and cabbage--ingredients that star in a number of German dishes. It is particularly nice served with crusty rye bread. For an even heartier soup, add diced cooked potatoes along with the cabbage. Recipe by Nancy Baggett for EatingWell.

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5-Spice Chicken Noodle Soup

<p>This Asian-inspired chicken soup recipe has soy, five-spice powder and ginger, which add a flavor punch without adding lots of calories or fat.</p>
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This Asian-inspired chicken soup recipe has soy, five-spice powder and ginger, which add a flavor punch without adding lots of calories or fat.

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Minestrone with Italian Sausage & Pesto

<p>With two convenience foods--precooked chicken sausage and refrigerated basil pesto--you can turn ordinary canned minestrone soup into a lunch or dinner that's satisfying and unique. While scanning the canned soup aisle, look for healthy soups that contain less than 450 mg sodium and more than 3 g fiber per 1-cup serving.</p>
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With two convenience foods--precooked chicken sausage and refrigerated basil pesto--you can turn ordinary canned minestrone soup into a lunch or dinner that's satisfying and unique. While scanning the canned soup aisle, look for healthy soups that contain less than 450 mg sodium and more than 3 g fiber per 1-cup serving.

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Borscht

<p>Borscht is a simple beet soup typically made with beef broth and garnished with sour cream. We give it a kick with horseradish. For a vegetarian soup, use vegetable broth instead.</p>
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Borscht is a simple beet soup typically made with beef broth and garnished with sour cream. We give it a kick with horseradish. For a vegetarian soup, use vegetable broth instead.

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Green Curry Vegetable Soup

<p>In this very easy Thai noodle soup recipe, just pour hot curry-flavored broth over pasta and veggies. The vegetables keep their crunch and you get a quick, satisfying soup. Feel free to add chicken, shrimp or tofu for an extra bit of protein, if desired.</p>
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In this very easy Thai noodle soup recipe, just pour hot curry-flavored broth over pasta and veggies. The vegetables keep their crunch and you get a quick, satisfying soup. Feel free to add chicken, shrimp or tofu for an extra bit of protein, if desired.

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Fragrant Fish Soup

<p>Lemony rice, delicately flavored broth and gently poached tilapia are topped with a colorful blend of vegetables and herbs. The aromatic mint provides fresh and complex flavor.</p>
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Lemony rice, delicately flavored broth and gently poached tilapia are topped with a colorful blend of vegetables and herbs. The aromatic mint provides fresh and complex flavor.

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Turkey and Rice Soup

<p>Use cooked turkey or chicken breast and plenty of veggies to make a delicious, classic soup in only 30 minutes.</p>
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Use cooked turkey or chicken breast and plenty of veggies to make a delicious, classic soup in only 30 minutes.

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Couscous Paella Soup

<p>This soup is inspired by the flavors and ingredients of paella, but unlike paella it's simple enough for a speedy weeknight dinner. If you can't find Spanish chorizo, use pepperoni (add a pinch of smoked paprika if you have it). Serve with warm whole-grain garlic bread.</p>
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This soup is inspired by the flavors and ingredients of paella, but unlike paella it's simple enough for a speedy weeknight dinner. If you can't find Spanish chorizo, use pepperoni (add a pinch of smoked paprika if you have it). Serve with warm whole-grain garlic bread.

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Cold Cucumber Soup

<p>Tangy buttermilk and fresh mint make this chilled soup a refreshing starter in the summer.</p>
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Tangy buttermilk and fresh mint make this chilled soup a refreshing starter in the summer.

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Miso Soup with Clams & Spinach

<p>The round, rich taste (also known as umami) of miso soup perfectly complements plump, briny clams. For the base of the soup you can use just water and miso, which you can find at most supermarkets. But if you can find dashi granules, they're worth adding for a more intense umami taste.</p>
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The round, rich taste (also known as umami) of miso soup perfectly complements plump, briny clams. For the base of the soup you can use just water and miso, which you can find at most supermarkets. But if you can find dashi granules, they're worth adding for a more intense umami taste.

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Quick-as-a-Flash Wild Rice-Salmon Bisque

<p>Hungry right now? This deliciously creamy soup--chock full of salmon, wild rice and vegetables--can be on the table in just 15 minutes.</p>
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Hungry right now? This deliciously creamy soup--chock full of salmon, wild rice and vegetables--can be on the table in just 15 minutes.

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    1 of 30 Chicken & Spinach Soup with Fresh Pesto
    2 of 30 Cauliflower Soup
    3 of 30 White Bean-Sausage Soup
    4 of 30 Mexican Cabbage Soup
    5 of 30 Chicken & White Bean Soup
    6 of 30 Tomato Soup with Grilled Cheese Croutons
    7 of 30 Butternut Squash Soup with Avocado & Chickpeas
    8 of 30 Easy Italian Wedding Soup
    9 of 30 Loaded Black Bean Nacho Soup
    10 of 30 Cream of Broccoli Soup
    11 of 30 Pasta & Chickpea Soup (Pasta e ceci)
    12 of 30 Salmon Chowder
    13 of 30 Hearty Tomato Soup with Beans & Greens
    14 of 30 Italian Egg-Drop Soup
    15 of 30 Sweet Potato-Peanut Bisque
    16 of 30 Broccoli-Cauliflower Soup
    17 of 30 Instant Pot Vegetable Soup
    18 of 30 Creamy Asparagus-Potato Soup
    19 of 30 Alphabet Soup
    20 of 30 Sweet & Sour Beef-Cabbage Soup
    21 of 30 5-Spice Chicken Noodle Soup
    22 of 30 Minestrone with Italian Sausage & Pesto
    23 of 30 Borscht
    24 of 30 Green Curry Vegetable Soup
    25 of 30 Fragrant Fish Soup
    26 of 30 Turkey and Rice Soup
    27 of 30 Couscous Paella Soup
    28 of 30 Cold Cucumber Soup
    29 of 30 Miso Soup with Clams & Spinach
    30 of 30 Quick-as-a-Flash Wild Rice-Salmon Bisque

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    30 Low-Calorie Soups in 30 Minutes
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